Tuesday 31.07.18

a. 15 minute AMRAP:
3 muscle-ups
200m run
3 ground-to-overhead (80/55)
6 muscle-ups
200m run
6 ground-to-overhead (80/55)
9 muscle-ups
200m run
9 ground-to-overhead (80/55)
...etc.
Warm up:
General warm up then start working on the movements.
Scale:
Reduce the muscle-up to a muscle-up transition from the ground or a jumping muscle up, ring pull-up, chest-to-rings ring row or ring dip. (No bar muscle-ups today..)
Reduce the load of the ground-to-overhead but aim for heavy.
b. Mobility